WHAT IS PHYSICAL FITNESS?

What is Physical Fitness?

Physical fitness is an important part of life. It is an indicator which shows whether you have the ability to
perform and enjoy day to day physical activities with ease.

Physical fitness is generally achieved through -

• physical activity and exercise,

• correct nutrition,

• enough rest (good quality sleep),

• Stress management and relaxation.

Definition of Physical Fitness:

Physical fitness is defined as the state of general well being, physically sound and healthy, along with
mental stability.

Previously fitness was commonly defined as the capacity of the person to meet the physical demands of
daily life and carry out the day’s activities without undue fatigue.

However, because of increased leisure time, changes in lifestyles rendered this definition insufficient.
These days, physical fitness is considered a measure of the body’s ability to function efficiently and
effectively in work and leisure activities, to be healthy, to resist hypo-kinetic diseases, and to meet
emergency situations.

Physical fitness can be classified into following categories:

A. Health related fitness components

B. Skill related components of physical fitness

C. Physiological components of fitness

D. Sports related components of fitness

Health related fitness components:

These are -

1. Body composition

2. Cardiovascular fitness

3. Flexibility

4. Muscular endurance

5. Muscle strength

Health Related Physical Fitness –

What is Physical Fitness or what is Health Related Physical fitness? - It is best defined as activity aimed to
improve your health. The goal of health related fitness is prevention of or rehabilitation from disease as
well as the development of a high level of functional capacity for daily tasks.

Health related physical fitness is further divided into 5 parts i.e. components of health related physical
fitness are -

1. Balanced BODY COMPOSITION –

In other words the ratio of fat to muscle. Minimum of fat and maximum of lean mass is a sign of a healthy
and fit body.

2. CARDIOVASCULAR FITNESS or ENDURANCE –

Cardiovascular endurance can be defined as the component which helps to determine if the heart and
lungs are working in coordination. It shows the ability of the body to deliver oxygen and nutrients to
tissues and to remove wastes.

Cardiovascular exercises or aerobics -walking, running, biking, rowing, treadmills

3. FLEXIBILITY -

Flexibility can be defined as the component which checks the ability of the joints in the body to move to
their full range of motion.

Flexibility exercises - stretching, yoga, Tai Chi

4. MUSCULAR ENDURANCE -

Muscular endurance is defined as the ability of the body to perform repeated exercises without getting
tired. If a person can perform more number of repetitions of a particular strength training exercise, then it
can be said that he/she has good muscular endurance.

Strength training exercises such as running, jogging, cross-training on an elliptical machine, etc.

5. MUSCLE STRENGTH -

Muscle strength can be defined as the capability of the muscles to lift weight. By doing weight training
exercises every alternate day increases the muscle mass of the body.

Weight training exercises - push ups, pull ups, biceps curls, pectoral fly, leg extensions, back
extension, etc.

Skill related components of physical fitness:

1. Agility

2. Balance

3. Coordination

4. Power
5. Reaction Time

6. Speed

Physiological components of fitness:

1. Metabolic

2. Morphological

3. Bone integrity

4. Other

Sports related components of fitness:

1. Team sport

2. Individual sport

So what is physical fitness? It is a combination of all these fitness components mentioned above.

Physical fitness and wellness is far more attainable than commonly perceived. A good physical fitness
and wellness can be described as a condition that helps individuals look, feel and do their best.

Physical fitness is not just about having a thin lean body frame, but it is about having cardiovascular and
muscular endurance, strong immunity system, and most importantly, a satisfied, happy and well balanced
state of mind.

5 COMPONENTS OF PHYSICAL FITNESS

5 Components of Physical Fitness are also known as health related fitness components. Importance and
benefits of physical fitness are well known. They are essential for complete fitness of body & mind.
Physical fitness is an important part of life.

Previously fitness was commonly defined as the capacity of the person to meet the physical demands of
daily life and carry out the day’s activities without undue fatigue. However, because of increased leisure
time, changes in lifestyles rendered this definition insufficient. These days, physical fitness is considered a
measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be
healthy, to resist hypo kinetic diseases, and to meet emergency situations.

Physical fitness comprises of two related concepts:

- general fitness (a state of health and well-being) and

- specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or
occupations).

If you really want to measure the overall fitness of a person you have to take into consideration the five
components of physical fitness. For an average person, workout should be based on the major 5 health
related fitness components.
Other skill related components of physical fitness like speed, agility, balance, coordination, reaction time
and power are considered for judging the physical fitness of an athlete.

Health related fitness components:

Health Related Physical fitness is defined as activity aimed to improve the overall health and well being.
The goal of health- related fitness is prevention of disease or rehabilitation from disease as well as the
development of a high level of functional capacity for daily tasks.

Health related physical fitness is further divided into 5 parts,popularly known as 5 Components of Physical
Fitness.

1. Body composition

2. Cardiovascular fitness

3. Flexibility

4. Muscular endurance

5. Muscle strength

1. Body Composition –

In other words the ratio of fat to muscle. Minimum of fat and maximum of lean mass is a sign of a healthy
and fit body.

To know your fitness level you need to understand your body composition. The reason is body composition
directly relates to the overall fitness level. Body composition is the component which considers the
individual body type, according to the height, weight, frame size and the ratio of the fat mass to lean
muscle mass. The overall physical level of an individual depends on his body composition. The lean mass
includes muscles, bones, vital tissues and organs.

2. Cardiovascular fitness or Endurance –

Cardiovascular endurance can be defined as the component which helps to determine if the heart and
lungs are working in coordination. It shows the ability of the body to deliver oxygen and nutrients to
tissues and to remove wastes.

Cardiovascular endurance is also referred to as cardiovascular fitness, aerobic fitness and

cardiorespiratory fitness. You can define cardiorespiratory endurance as the ability of the heart to pump
blood rich oxygen for the functioning of your muscles. It helps to determine whether the heart and lungs
are working in coordination. The ability to remain fit without feeling tired or fatigue during physical
exercise measures the physical fitness of a person.

EXERCISE:

Swimming, cycling, walking, running, jogging and aerobics are the classical examples of cardiovascular
exercises. Try them to improve your cardiovascular fitness level.

ASSESSMENT:
A Max VO2 test in the laboratory setting is the best measure of cardiovascular fitness. Field tests include
the 12 minute run, the mile run, the mile walk, the PACER run for children and various bicycle, step, and
treadmill tests.

3. Flexibility –

Flexibility can be defined as the component which checks the ability of the joints in the body to move to
their full range of motion.

It is one of the major components of physical fitness. The fitness level is measured by the flexibility of
your joints. If you have good flexibility in the joints, injuries related to joints could be prevented.

Flexibility, mobility and suppleness all mean the range of limb movement around joints. In any movement
there are two groups of muscles at work, protagonist muscles which cause the movement to take place
and the antagonistic muscles which opposes the movement and determine the amount of flexibility.

EXERCISE:

A regular workout session will ensure that you move your joints and muscles to their fullest extent and
hence, it will increase the flexibility of these joints and your overall body.

The exercises such as stretching, yoga, Pilates and swimming would help to improve the physical
flexibility.

ASSESSMENT:

Flexibility requires range of motion without discomfort or pain and it is specific to each joint of the body. It
is typically measured in the lab using measurement devices such as a goniometer, flexometer. In the field,
tests such as the sit and reach and the zipper are performed.

4. Muscular Endurance -

Muscular endurance is defined as the ability of the body to perform repeated exercises without getting
tired. If a person can perform more number of repetitions of a particular strength training exercise, then it
can be said that he/she has good muscular endurance.

Muscular endurance is sometimes confused with muscular strength. The ability of the muscle to perform
an action without feeling fatigue is known as muscular endurance. It is the ability of muscles, whether in a
group or separated to sustain repeated contractions against resistance for an extended period of time.
This is related to muscular strength and cardio-respiratory endurance. If a person can perform more
number of repetitions of a particular strength training exercise, then it shows- that person has good
muscular endurance.

EXERCISE:

The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength
endurance. A sound basis of aerobic endurance is fundamental for all events.

To increase the fitness level of muscular endurance, try Strength training exercises such as running,
jogging, cross-training on an elliptical machine, etc.

ASSESSMENT:

Each major muscle group of the body is tested to check the endurance. Lab and field tests of muscular
endurance are similar. They are based on the number of repetitions that can be performed by the specific
muscle group being tested. Example: repetitions of push-ups or abdominal curls. Muscular endurance can
be measured isometrically (static contractions) or isotonically (dynamic contractions).

5. Muscle Strength -

Muscle strength can be defined as the capability of the muscles to lift weight. Weight training exercises
done on every alternate day increases the muscle mass of the body.

The muscular strength is measured by maximum amount of strength a muscle has while lifting or during
an exertion. In short, muscular strength is the ability of the muscle to exert strength during a workout or
an activity. It is capability of the muscle to lift the weight.

The common definition is "the ability to exert a force against a resistance"

There are three classes of strength:

maximum strength - the greatest force that is possible in a single maximum contraction,

elastic strength - the ability to overcome a resistance with a fast contraction and

strength endurance - the ability to express force many times over

EXERCISE:

A balanced and regular fitness regimen helps to increase the ability of muscles to exert force and sustain
contraction. A regular workout will make your muscles stronger and increase your overall strength.

The physical fitness of muscle strength could be improved through exercise such as lifting weights.

Weight training exercises- push ups, pull ups, biceps curls, pectoral fly, leg extensions, back extension,
etc.

ASSESSMENT:

For true assessment it would be necessary to test each major muscle group of the body. Lab and field
tests are similar and involve the assessment of one repetition maximum (the maximum amount of
resistance you can overcome one time). 1RM tests are typically conducted on resistance machines.
Strength can also be assessed using dynamo meters. Strength can be measured isometrically (static
contractions) or isotonically (dynamic contractions).